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S/S/S:

2-Second Pause Clean at Knee ( +1 Jerk at the end of ea set)

3@60%

3@65%

2@70%

Sets start every 2 min

 %s Based off 31Jul 1RM

Video courtesy of Catalyst Athletics.  Today starts the new cycle of strength!  For our clean variation this cycle, we will do a 2-second pause at the knee.  During the pause, do NOT lose tension!  Also, when you start to move again, do not go into your violent hip extension here, still pull at a deadlift pace to the mid-thigh before you EXPLODE upwards!

WOD:

30-20-10:

Cal on Assault Bike

Cal on Ski Erg

*200M Run after every round

So, today, you’ll knock out 30 cals on the Assault Bike, then 30 Cals on the Ski Erg, then run 200M, then 20 Cals on the Assault Bike, then 20 Cals on the Ski Erg, then 200M run, then 10 Cals on Assault Bike, then 10 Cals on the Ski Erg, and finish with a 200M run.  Keep a steady pace on the early round and try to pick up the pace in the later rounds.

Scaling Options:

Run -> 250M Row

Cool Down:

Couch Stretch – 2 min per side

Thread the needle – 1 min hold per side